The ultimate guide to pelvic floor health

The ultimate guide to pelvic floor health

Your pelvic floor muscles do a lot of behind-the-scenes work to support your pelvic organs and control your bladder and bowels. But when something feels off – like urine leakage, pelvic pain, or even a loss of bladder control – it’s natural to feel concerned. The good news? With the right pelvic floor exercises and a bit of patience, you can regain strength, improve your quality of life, and feel more in control of your body.

Here’s your ultimate guide to understanding, training, and strengthening your pelvic floor muscles – with practical tips and expert advice to help you along the way.

What are the symptoms of a weak pelvic floor?

• Urine leakage when sneezing, laughing, or exercising.
• An increased need to pee.
• Difficulty controlling your bowel movements or experiencing unexpected leaks.
• A feeling of pressure or heaviness around your pelvic region.
• Pain or discomfort during sex.

Pelvic floor weakness can happen for various reasons, such as childbirth, ageing, surgery, or certain medical conditions. Even factors like poor posture or weak core muscles can strain your pelvic floor. Managing your symptoms is important for maintaining your quality of life. Incontinence pads or pants can help you feel confident as you work on your pelvic health.

Why pelvic floor health matters

Strong pelvic muscles are about more than just preventing bladder leaks or improving urine flow. A healthy pelvic floor boosts your overall well-being by supporting key areas like:

• Bowel control – Reduce accidents or difficulty passing stool.
• Your sex life – Improve sensation and comfort during sex.
• Pregnancy and postpartum recovery – Help pregnant women prepare for childbirth and heal afterwards.
• Daily life – Feel confident during exercise, errands, or social activities.

How long does it take to train your pelvic floor?

Rebuilding your pelvic floor strength doesn’t happen overnight, but consistency is key. On average, most people notice improvements within 4 to 6 weeks of pelvic floor muscle training. However, for some, it might take a bit longer – closer to 12 weeks or more.

The timeline depends on factors like the severity of your pelvic floor issues, your overall health, and how often you’re doing your daily exercises. The most important thing? Don’t rush. Focus on finding the correct muscles and building strength at your own pace.

The basics of pelvic floor muscle training

Training your pelvic floor muscles starts with mentally locating and engaging the right ones. Think of your pelvic floor as a hammock that stretches across your pelvic bone (pubic area) to your hip bones. These muscles work with your abdominal muscles, diaphragm, and back to support your body and regulate the flow of urine, bowel, and bladder control.

How to find the right muscles

• Sit or lie in a comfortable position with your feet flat on the ground.
• Imagine stopping the flow of urine midstream (but don’t practise this while actually urinating – it’s just to locate the muscles).
• If the muscles feel like they’re lifting or tightening, you’ve found your pelvic floor muscles!

Pelvic floor exercises to try at home

Strengthening your pelvic floor muscles doesn’t have to be complicated. These simple exercises target the pelvic region, abdominal muscles, and core:

• Kegels and quick contractions
  • Sit or lie in a comfortable position.
  • Tighten your pelvic floor muscles (as if stopping urine) and hold for 5 seconds, then relax for 5 seconds. Repeat 10 times.
  • For quick contractions, tighten and release the muscles repeatedly for 10 seconds to improve responsiveness.
• Core engagement
  • Engage your abdominal muscles and pelvic floor muscles together as you exhale. This combo strengthens your core while supporting pelvic floor function and posture.
• Bridge pose
  • Lie on your back with your knees bent and feet flat on the floor.
  • Lift your hips while tightening your pelvic floor muscles, then lower slowly. Repeat 10-12 times for a full-body strengthening effect.

Including pelvic health in your daily routine

Adding a few simple pelvic floor exercises to your daily routine doesn’t have to be time-consuming or stressful. You can practise them while brushing your teeth, waiting for the kettle to boil, or even sitting at your desk.

The key is consistency – small, daily efforts add up to big changes over time. And remember, taking care of your pelvic floor health is a way to invest in your long-term well-being, just like eating right or exercising regularly.

Take charge of your pelvic health today

Dealing with pelvic floor weakness? You’re not alone – and there’s plenty you can do to feel better. While strengthening your muscles takes time, incontinence pads and incontinence pants can give you the confidence and protection you need right now. At Incontinence Shop, we offer premium brands like TENA and Drylife at prices cheaper than the supermarket, plus a wide range of solutions to suit every need. With discreet, reliable delivery straight to your doorstep, managing leaks has never been easier. Subscribe today and save 10% on every order – because staying comfortable and secure should always be stress-free!